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PODCAST

Run Long Run Healthy

Run Long Run Healthy

Running science, explained. Each episode, hosts Brady Holmer and Thomas Watson break down one major sports science topic or study related to running, in a way that regular runners can apply it to their daily training and routines. We cover topics like nutrition, training protocols and methodologies, fuelling, supplementation, recovery, and overall well-being.

sports running

All Episodes

00:57:13

Norwegian Method Masterclass: Double Threshold,...

Run Long Run Healthy ·

2026/04/10

Thomas talks to Marius Bakken, former elite runner and pioneer of the Norwegian Method, and author of the new book - The Norwegian Method Applied:BUY NOW: The Norwegian Method Appliedhttps://amzn.to/4ci7w3CBrought to you by ProBio Nutrition - your all-in-one daily supplement for runners. Get 40% off with code RLRH (or 50% off + free shipping with a subscription) ➡️https://bit.ly/ProBioRLRH00:00 Introducing Marius Bakken03:14 Testing established approaches through curiosity.07:25 The question that

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00:47:29

Antioxidants for Runners: Helpful or Harmful?

Run Long Run Healthy ·

2026/03/20

Brady and Thomas delve into antioxidants, reviewing the ISSN's recent position statement on antioxidants: benefits, drawbacks, and reviewing supplements by efficacyBrought to you by ProBio Nutrition - your all-in-one daily supplement for runners. Get 40% off with code RLRH (or an extra 10% off + free shipping with a subscription) ➡️https://bit.ly/ProBioRLRH00:00 Introduction01:30 The role of antioxidants05:05 Where we get antioxidants from06:50 Hard training and antioxidant needs08:55 Hormesis

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00:23:38

The Hidden Role The Brain Plays In Running and...

Run Long Run Healthy ·

2026/03/06

Brady explains a new study that looks at the effect that endurance exercise has on the brain, both during and after exercise - and the potential implications for how runners should think about the post-run window.00:00 The brain’s role in running02:00 Describing the study: measuring brain activity during05:40 findings: What happens in the brain during and after exercise13:10 ProBio Nutrition (ad)14:29 Does this work in humans? And neurodoping16:05 Takeaways for runners: allow a window for

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00:56:05

Why Runners Get Stomach Problems (And How to Fix It):...

Run Long Run Healthy ·

2026/02/27

Brady Holmer sits down with Dr. Marc Bubbs — performance nutritionist, author, and creator of ProBio Nutrition — to break down everything runners need to know about gut health. From identifying food triggers to fueling on race day without GI disaster, Dr. Bubbs shares 20+ years of experience working with Olympians, pro athletes, and everyday runners. Whether you're dealing with chronic bloating or trying to push your carb intake past 60g/hour, this episode has you covered.Brought to you by

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00:42:10

Does Running Too Much Wreck Your Heart?

Run Long Run Healthy ·

2026/02/20

Thomas and Brady discuss the potential negative effects of long-term running on your heart, and the potential increase in mortality risk. How worried should regular runners be? Brought to you by ProBio Nutrition - your all-in-one daily supplement for runners. Get 40% off with code RLRH (or 50% off + free shipping with a subscription) ➡️https://bit.ly/ProBioRLRH00:00 What does decades of running do to your heart?03:53 The physical changes in your heart06:10 Calcium07:50 How much running causes these

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00:34:46

The power - and limits - of HRV data (Heart Rate...

Run Long Run Healthy ·

2025/12/19

Thomas sits down with Marco Altini, prominent researcher in HRV, advisor to Aura, and dedicated ultrarunner, to discuss one of the most talked-about metrics in the running world today: Heart Rate Variability.Marco's Substack: https://marcoaltini.substack.com/Marco's series of guides to HRV for runners on Marathon Handbook:https://marathonhandbook.com/heart-rate-variability-guide/00:00 3 things I learned01:54 What does HRV measure05:50 RHR vs HRV07:50 Why everyone's HRV is different09:45

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01:07:36

The Future of Endurance and AI's role in coaching...

Run Long Run Healthy ·

2025/12/11

Brady sits down with TrainingPeaks founder Dirk Friel discuss the future of endurance science, how coaching is evolving with technology, why AI can assist coaches but not replace them, and what is coming in the next 12 months.00:00 Dirk's background05:50 the birth of TrainingPeaks10:34 evolving use of data in endurance sports20:39 the durability metric28:00 shoe tracking30:00 human vs AI coaching42:00 Coaches using AI48:00 Emerging trends in endurance57:20 TP integrating sleep and nutrition

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00:13:27

The Key To Running Success Is...Ergodicity.

Run Long Run Healthy ·

2025/11/28

What is ergodicity and how can it help you plan for longevity in your running? That's the topic Thomas is exploring in today's episode, where he looks at how it can apply to single races, seasons, or your whole life - and why you should be more like Haruki Murakami and less like David Goggins00:00 Introducing ergodicity01:16 What is ergodicity?03:25 David Goggins - non-ergodic05:19 Haruki Murakami - ergodic06:58 My big fat ergodic podium win in Namibia08:20 Tortoise and Hare08:45 Why

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00:26:02

You're Fueling Less Than You Think During Marathons

Run Long Run Healthy ·

2025/11/14

In this episode, Brady and Thomas discuss a new study that showed marathon runners were consistently consuming less carbohydrates during their race than they either planned or perceived; why this is happening, why it’s important for runners to be aware of this, and how to avoid it.The RLRH Substack post on this article:https://runlongrunhealthy.substack.com/p/why-marathoners-keep-missing-theirThe study:Under Consumed and Overestimated: Discrepancies in Race-Day Carbohydrate Intake Among Endurance

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01:09:01

The Consequences of Neglecting Strength Training For...

Run Long Run Healthy ·

2025/11/07

Jason Fitzgerald is one of the best known and best regarded running coaches online. As the founder of Strength Running, he is an expert in strength training for runners, injury prevention, overcoming plateaus, and longevity.Today we have a pretty wide-ranging conversation about strength training and running, including why it’s so important for runners, how to get started, what the minimum effective dose looks like, Jason’s tips for injury prevention and overcoming performance plateaus, as well as

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00:23:03

The Consequences Of Delaying Carbs After Your Run

Run Long Run Healthy ·

2025/10/17

The reference paper: Delaying post-exercise carbohydrate intake impairs next-day exercise capacity but not muscle glycogen or molecular responseshttps://onlinelibrary.wiley.com/doi/10.1111/apha.14215Acta Physiologica Sept 2024Submit questions for future mailbag episodes in the comments or on the RLRH Substack.Run Long Run Healthy is brought to you by Marathon Handbook.➡ https://marathonhandbook.comSubscribe to the Run Long Run Healthy podcast:➡ Spotify: https://bit.ly/RLRH-spotify➡ Apple podcasts:

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00:48:07

Mailbag Q&A: Creatine, Dealing With Colds,...

Run Long Run Healthy ·

2025/10/10

Brady Holmer and Thomas Watson answer your questions.Submit questions for future mailbag episodes in the comments or on the RLRH Substack.Run Long Run Healthy is brought to you by Marathon Handbook.➡ https://marathonhandbook.comSubscribe to the Run Long Run Healthy podcast:➡ Spotify: https://bit.ly/RLRH-spotify➡ Apple podcasts: apple.co/43iqUKxGet the RLRH weekly newsletter (choose free or paid):➡ https://marathonhandbook.com/run-long...➡ https://runlongrunhealthy.substack.com/Follow us online:BRADY

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00:08:29

The new 10% rule: the #1 predictor of running injury...

Run Long Run Healthy ·

2025/10/03

The study:How much running is too much? Identifying high-risk running sessions in a 5200-person cohort study https://bjsm.bmj.com/content/59/17/1203Brady’s newsletter breaking it down…https://runlongrunhealthy.substack.com/p/run-long-run-healthy-how-much-running00:00 Intro - The “How Much Running Is Too Much Study?”01:15 Critiquing the classic 10% rule of running02:21 The New Study, explained03:30 Single Session Spike method04:13 The Findings04:51 The “single session paradigm”05:07 Time to ditch the

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00:11:04

Less Running = Faster Marathons, per new Boston...

Run Long Run Healthy ·

2025/09/22

Today’s notes and references:The paper: Training Volume and Training Frequency Changes Associated with Boston Marathon Race Performancelink:https://link.springer.com/article/10.1007/s40279-025-02304-4?cjdata=MXxZfDB8WXww Other research by the same team:Gastrointestinal cell injury and perceived symptoms after running the Boston Marathonhttps://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1268306/fullExertional Heat Stroke at the Boston Marathon: Demographics and the

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00:46:52

The Science of Running Negative Splits

Run Long Run Healthy ·

2025/09/12

Brady and Thomas break down a recent mini-review paper on negative splits and discuss the training, strategies, and their experiences in negative splits and pacing a marathon.References:The physiology and psychology of negative splits: insights into optimal marathon pacing strategies, find the paper here:→https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1639816/fullValencia marathon study:Influence of Sex, Athletic Category and Athletic Level on Marathon Pacing Strategy:

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01:31:33

Amby Burfoot on 60 Years of Marathon Running

Run Long Run Healthy ·

2025/07/03

Amby Burfoot has been running marathons since 1965, won the Boston Marathon in 1968 in 2:22:17, set his PR at in Fukuoka on the same year with 2:14:28, and continues to run marathons today - including the 2025 Boston marathon. He has then had a long and storied career in running journalism, started the Run Long Run Healthy newsletter (which spawned this show), and is editor-at-large at Marathon Handbook.Here, Brady learns more about what marathon training, running , and culture looked like in

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00:53:02

How To Use Rate Of Perceived Exertion To Pace Your...

Run Long Run Healthy ·

2025/06/27

Rating of Perceived Exertion is a subjective measure of your effort during activity. And it's one of the most powerful and useful tools a runner can use to control their pace. Run Long Run Healthy is brought to you by Marathon Handbook.➡ https://marathonhandbook.comSubscribe to the Run Long Run Healthy podcast:➡ Spotify: https://bit.ly/RLRH-spotify➡ Apple podcasts: apple.co/43iqUKxGet the RLRH weekly newsletter (choose free or paid):➡ https://marathonhandbook.com/run-long...➡

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00:42:18

How Post-Run Heat Exposure Can Mimic High Altitude...

Run Long Run Healthy ·

2025/06/20

In today's episode, Thomas and Brady discuss altitude training, heat training, cross-adaptation...and how hot baths and saunas AFTER your run can mimic the benefits of altitude training.The paper:Heat to hypoxia cross-adaptation: Effects of 6-week post-exercise hot-water immersion on exercise performance in acute hypoxiaLink to paper:https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP092726Run Long Run Healthy is brought to you by Marathon Handbook.➡ https://marathonhandbook.comSubscribe to

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01:17:57

Ranking Running Metrics: Optimize, Track, or Ignore?

Run Long Run Healthy ·

2025/06/12

In today’s episode, Brady and Thomas walk through 30 of the most popular running metrics - whether it's weekly volume, cadence, HRV, or VO2 Max - discuss the merit of each one and attempt to sort them into three buckets: Optimize, Track, or Ignore! We also discuss the deluge of metrics in recent years, how to separate signal from noise, why some of the best metrics can't be measured by a wearable - and we both pick a if-you-could-choose-only-one metric...00:00 Introducing The Running Metrics

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00:41:01

The Science of Post-Run Nutrition: Explaining the 4Rs...

Run Long Run Healthy ·

2025/06/06

In this episode, Brady and Thomas do a deep-dive on post-run nutrition, exploring the 4Rs framework and how they (and their audience) can apply it to their running routines.Review paper: The 4Rs framework of Sports Nutrition:https://www.mdpi.com/2075-1729/15/6/867The 4Rs app:https://dbss.shinyapps.io/4RsApp/00:00 4Rs Framework Intro03:30 Allostatis explained06:00 THE 4Rs FRAMEWORK06:06 1st R - Rehydration11:10 2nd R - Refuel17:44 3rd R - Repair21:58 4th R - Recovery25:43 - Applying The 4Rs -

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26 results

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